Why are Americans so concerned about protein?

One of my daughter’s lunches that received a lot of comments about not containing enough protein: Bell pepper and carrot slices, homemade ranch dip made with sour cream, a frozen smoothie pop made with yogurt, berries, banana and spinach, and brown rice cakes (in the bag)

You may have noticed that almost every time I post one of my child’s lunches on Facebook quite a few readers leave comments such as…”Where’s the protein?” or “I personally need a lot more protein to feel full” or even “My kid wouldn’t have enough energy to get through the day if I don’t give them more protein.” All of this feedback has gotten me wondering…why is our society so concerned about protein? When and how did the notion begin that we need protein, protein, and more protein!? So here’s what I’d really like to say about protein…

Why we don’t count protein (or grams of anything for that matter)

I’ve said this before and I’ll say it again…part of eating a real food diet means not counting fat grams, calories, carbs, protein, etc. You simply eat a variety of whole foods (without overeating) and the rest falls into place. Other countries outside of the U.S. routinely follow this practice and don’t obsessively add up numbers like we do. According to Karen Le Billon in her book French Kids Eat Everything, in France “Enjoyment is the goal of eating. You can’t enjoy yourself if you are … counting calories [or] keeping score of micronutrient consumption.” She also says “Variety is a happy side effect of this approach (because new foods are interesting thus making the French happy).”

This is exactly how our ancestors used to approach food…for centuries before us. According to Michael Pollan, in his book In Defense of Food, it wasn’t until the 1980s or so that the shift began “From Foods to Nutrients.” And has this shift really gotten us anywhere?

The many sources of protein

While we don’t keep track, I still think it’s important to point out that there are many sources of protein beyond meat. Just because you don’t see a big hunk of meat on someone’s plate does not mean they aren’t getting any (or “enough”) protein. According to the CDC, protein is found in the following foods:

Meats, poultry, and fish

Legumes (dry beans and peas)

Tofu

Eggs

Nuts and seeds (including sunflower and pumpkin seeds)

Milk and milk products (like yogurt, cheese, and cream cheese)

Grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

You’re probably eating more than enough protein

Straight from the US government’s website… “It’s rare for someone who is healthy and eating a varied diet to not get enough protein.” So let’s go back to the example of my children’s lunches. Both of my daughters are between the ages of 4 and 8 years old, and according to the CDC website the recommended protein intake for their age group is 19 grams. Did you know that 1 cup of milk alone contains 8 grams of protein? Both of my daughters have milk in their cereal almost every morning (a little less than half a ½ cup), they both have oatmeal made with milk for their morning snack at school (another ½ cup), and they each usually have milk with dinner (usually close to 1 cup). So right there with their milk consumption alone they get almost the full recommended dietary allowance for protein…and that’s with them both drinking water with their breakfast and lunch.

Plus these estimates don’t even take into account the nuts and seeds that are in their homemade granola cereal, the yogurt, cheese, hard boiled egg, hummus, beans, and other protein sources that I often send in their lunches, nor does it take into account anything that we’re eating for dinner, which does oftentimes include at least a little meat or seafood and/or other sources of protein (like cheese, which we happen to love around here).

Now if you look at the recommended protein allowance for adults that number is quite a bit higher. For females 19 years of age and older the CDC recommends 46 grams of protein per day, but this still doesn’t have me concerned. We just did some quick estimates based on what I might eat in a typical day…

My Breakfast:Granola cereal (about 10 grams of protein) with milk (another 4 grams) and fruit that’s usually followed by a maple mocha that’s made with around ¾ cup milk (another 6 grams).

My Lunch: Bowl of refried beans (about 13 grams) with cheese and sour cream on top (another 2 grams or so) with fruit or veggies on the side.

My Dinner: This varies quite a bit, but just for fun let’s say it is a vegetarian dish of homemade whole-wheat pizza topped with sauce, cheese, and mushrooms (about 12 grams) and a spinach salad on the side mixed with goat cheese, glazed pecans and balsamic vinegar (another 5 grams or so)

After Dinner Treat: Handful of peanuts with a square of dark chocolate (about another 2 grams)

DAILY TOTAL:54 grams of protein! That is well over the recommended allowance and that’s without “trying” to eat any particular foods that are high in protein.

Wow, that was a lot of work dissecting the food I eat. I can’t imagine doing this on a regular basis!

So…you’re off the hook

Hopefully now you feel convinced that you’re off the hook from having to worry about eating a certain amount of protein, the right number of calories, or even the optimal amount of carbs. If you simply eat a variety of whole foods (without overeating and incorporating lots of produce – this part is important!), all of these things will just naturally happen as an automatic and lovely side effect. It certainly sounds like a much more enjoyable way to eat food…and guess what, it is! :)

Note: It is important to mention that everyone’s needs are different, so defer to your health care professional’s advice, especially if you have specific ailments or special nutritional needs.

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Comments

skyflyz |

May 3, 2015 at 8:22 pm

I think everybody is different, and everybody needs to find out for themselves what works best. For me, my weight is a constant struggle.. it’s not enough to just not overeat. I find that higher protein foods such as turkey work very well for me, and reduce my urge for junk food.. but everybody is different. If a person has never had a weight issue they may not understand.

I was 100 lbs. overweight and have found that I feel great eating the way the author mentions. I like to eat a variety without worrying about any one thing. I do find that limiting sugar and simple carbs helps with my hunger and keeping my weight off more than anything. Maybe focusing on protein is keeping you away from simple carbs, which will spike your blood sugar and leave you hungry in an hour or two.

Yes. I have lost 100 lbs. and do not watch my fat. I find that it makes me feel the most satisfied of anything. I do watch simply carbs and do not eat a lot of deep fried foods (which are usually high in simple carbs.) But, I don;t avoid anything. I just try to eat smart. For example, I was hungry, so I had a healthy snack, then I ate some candy. Since I had a healthy well-balanced snack before the candy, the candy won’t mess with my blood sugar and insulin so much that I crash in an hour.

I sometimes have the nagging sense that I am not getting/giving enough protein when I cook for my family. I know when I was trying to lose weight and build muscle, many sources said that I needed protein equivalent to my weight. So, I weighed about 145lbs. at the time, and I should have been consuming 145g of protein each day. It was NOT easy to consume this much without a protein shake of some sort. I guess I still have this feeling that, if I want to be healthy and have more muscle than fat, I need to make sure I am getting a lot of protein, and so does everyone around me! Thanks for the reminder that it’s really not necessary to have so much protein in our normal, everyday diets, and that there are much healthier sources of it than just meat!

Too much protein can cause kidney stones. You do not need to eat your weight in protein. If you eat the number of grams of protein you weigh, you will be deficient in other food areas. We need to eat the rainbow. We also need fat to satiate us and help us with fat soluble vitamins. Complex carbs help fill us up and will give us an initial burst of energy after eating.